WOD - Thursday, 6.11.2015

Summer 2015 Event Schedule!!

Starting Saturday June 20th and for the following 2 weeks we will be doing our own version of the 2007 CrossFit Games!!!

The 2015 Active Life Games

Event #1 Saturday June 20th 
CrossFit Total (1RM: Back Squat/ Shoulder Press/ Deadlift)

Event #2 Saturday June 27th Jimi Gubelli 5km race

(There is still time to sign up for the race at the desk in the gym.  Registration is $25.00 and will be collected this week)

Event #3 Saturday July 4th -  For time:  1000m row then 5 Rounds of 25 pull ups, 7 Push Jerks (135/95#).

We will rank everyone performance for each event as well as a final rank for those who do all 3 events to crown the Overall 2015 Active Life Games Champion

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Starting July 11th and for the following 7 weeks we will be doing a Fit for Summer Team Challenge.  This will be similar to the Team Challenge from last year.  We will have 4 different teams with Team Coaches who will help motivate and lead your TEAM to a successful finish.  The best team will be crowned Winner!!!

If you are interested in being on team sign up at the desk, entry fee will be $20.00.

More information to follow.

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Lululemon will be in the gym this Saturday June 13th from 9-12.
They will have all types of products perfect for summer. 
15% off for anyone with a level 1 and free product for first 30 people to purchase anything here.

CROSSFIT
WARMUP
20 Air Squats
20 Russian KB Swings (35/26)
20 PVC Pass Throughs
15 American KB Swings (53/35)
15 Hollow Rocks
Broad Jump/High Jump (one length)

STRENGTH
In 18 minutes find a 1RM Push Press

WOD
4 rounds:
30 KB Swings (70/53)
20 Box Jumps (24/20)
10 Burpee Pull Ups

FITNESS (11AM)
WARMUP
3 rounds for Quality 200m run, 10 beat swings, 10 hollow rocks, 10 push ups

SKILL
3x 10 on each leg KB box step ups

15 min AMRAP 200m run, 15 HSPU, 20 box jumps